1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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October 16, 2025

Good Friends, Good Health, Great Life

Some people call it “girl time,” others call it “guy time.” You may even call it a party. Whatever you call it, spending time with friends doe

October 9, 2025

🥣 Warm Foods to Take the Chill Off Fall

As the Midwest air turns crisp and daylight fades earlier, it’s natural to crave warmth — both in what we wear and what we eat. Fall invites us to

October 2, 2025

A Star Ingredient for Flavorful Meals

In last week’s blog, I wrote about a variety of spices that add warmth to fall dishes. I had a question from a reader about how to use star anise. S

September 25, 2025

Fall Spices That Warm the Season

As the air turns crisp and leaves begin to scatter the sidewalks, many of us automatically think of pumpkin spice. It seems to be in everything from l

September 18, 2025

When Healthy Habits Don’t Add Up

You exercise regularly. Your plate is full of colorful fruits and vegetables. You’ve swapped fried foods for lean protein, cut back on sugar, and ev

September 11, 2025

How to Eat Healthier at Any Restaurant

Eating out doesn’t have to derail your health goals. Whether you’re grabbing a bite at your favorite local diner or trying a new international bis

September 4, 2025

Mr. Corn Visits Indiana

It’s that time of year again when my dear cousin, Roger, visits from Florida. He visits now because the sweet corn is amazing here in Indiana. For y

August 28, 2025

7 Late Summer Wellness Tips

The nights and days are cooler. Darkness comes earlier. The sky looks like fall. I even saw some leaves in Michigan that had turned brilliant red. How

August 21, 2025

What to Do with All That Zucchini

Yesterday, my friend Lisa presented me with a zucchini that looked as though it had taken growth hormones. It was gigantic! She told me that she grate

August 14, 2025

Echoes of Summer

Can you feel the shift? The days are steamy–yet the calendar is getting a bit crowded with commitments that pair better with the cooler days of

Healthy Popsicles That Make Summer Sweeter

Consider the humble popsicle. A nostalgic symbol of sticky fingers, grass-stained knees, and that sweet relief on a blazing summer day.

But here’s the scoop—popsicles aren’t just for kids anymore. Adults deserve a little frozen fun too. And thanks to some savvy brands and simple ingredients, there are healthier options that ditch the artificial colors, added sugars, and “wait, what is that ingredient?” kind of ingredients.

A client recently asked me if there were healthier popsicles out there—ones that actually taste like fruit because… well, they’re made from real fruit. The good news? Yes, yes, and more yes. Whether you’re looking to refresh a sweaty toddler or reward yourself after a power walk or a gardening session, these freezer pop options are just the thing.

What to Look for in a Healthier Popsicle:        

  • No added sugars – Fruit is sweet enough on its own.
  • No artificial dyes – You don’t need a popsicle that glows brighter than your future.
  • Made with real fruit or 100% fruit juice – Recognizable ingredients are always a win. 
  • No artificial sweeteners – Skip the sneaky stuff like sucralose or aspartame. They may be calorie-free, but they can mess with your taste buds—and your gut.
  • Low calorie (but satisfying) – Especially nice for mindful snackers who want to cool off without a sugar crash.

Better-for-You Brands That Actually Taste Good:

Here are a few popsicle and freezer pop options that pass the “real food” test:

  • GoodPop – Made with organic fruit and no added sugars. Flavors like Strawberry Lemonade or Cherry Limeade feel just right for all ages.
  • DeeBee’s Organics SuperFruit Freezies – These are freezer pops in a tube, made from 100% organic fruit juice and no added sugar. Great for lunchboxes and poolside happy hours.
  • JonnyPops – Creamy or fruity options made with simple ingredients like bananas, strawberries, and real cream (watch for added sugars in some flavors—but they’re generally much cleaner than conventional brands).
  • Outshine Fruit Bars – These are widely available and use fruit and juice as the base. They do contain 12 grams of added sugar but are a better choice than some. Avoid the “no sugar added” variety of these bars as they contain acesulfame potassium (sold under the brands Sunett and Sweet One) and other artificial sweeteners.

While whole fruits are always the gold standard, a popsicle now and then is a fun way to cool off—and these options are a whole lot better than the neon sugar bombs of summers past.

Want to DIY Your Pops? Here’s a Simple Formula:

Blend your favorite fruit (like mango, berries, watermelon, or banana), add a splash of lime or lemon juice, and pour into molds. Freeze and enjoy! Add a little Greek yogurt or coconut milk for a creamier version that feels like dessert.

Because Adults Deserve Popsicles Too 

Let’s face it—adulting is hard. Taxes, laundry, assembling patio furniture… you deserve a popsicle. Whether you’re sitting on the porch swing or hiding from your kids or grandkids behind the fridge door (we see you), a real-fruit freezer pop can be a bright spot in your day.

So go ahead—channel your inner child, grab a popsicle, and make summer just a little cooler.

Much love,
Health Coach Carol

“Popsicles are the frozen memories of childhood summers.” – Unknown

Time to Reflect, Release, Move Forward

Whether you celebrate Easter, Passover, or simply welcome the longer, brighter days of spring, this time of year invites reflection. It’s a season of hope, renewal, and the promise of new beginnings. For some, that message is deeply spiritual. For others, it’s found in the blooming trees, longer walks, and fresh perspective.

For those of you who are doing some sort of Lenten fast, you are almost complete.

Whether you’ve given up sweets, alcohol, toxic people, television, Facebook, meat, or a multitude of other possibilities, you’ve had the fortitude (and faith) to stay the course, or most of it, for 40+ days.

You now know what is possible—what you’re capable of—when you decide. 

Before Sunday, take inventory of how you feel. Has your life become richer in some way because you chose to fast from something that may not be serving you?

Are you more at peace? Do you feel better physically, mentally, spiritually, and/or emotionally?

Periodically, it’s important to “check-in” and look at what is, and isn’t working, in your life. A shift in season can be the nudge we need to check in with ourselves.

This does not need to be involved or take lots of time.

When you are finished with your assessment, decide what makes sense for you moving forward.

It’s always good to simply name (what you did) and notice (how it has changed your life). You may not notice any difference, and that’s okay.

If you have, you may choose to continue the fast you’ve been on, at least to some degree.

For those of you who have been actively doing something different, you may choose to continue your new habit.

🌱 Move Forward: Small Ways to Begin Again

Here are a few “fresh start” ideas in case you feel stuck:

  • Try a new recipe this week (see brunch list below!)
  • Set a 10-minute timer and tackle a task you’ve been putting off.
  • Add one uplifting habit—stretching when you wake up, journaling, calling or writing a friend, drinking more water.

Moving forward doesn’t have to mean reinventing yourself. It can be one small step toward feeling lighter, stronger, or more at peace.

Need help creating a plan to stay the course? Send me an email and we’ll set up a call.

 🥗 Healthy & Delicious Easter Brunch Ideas

Great for gatherings or a solo spring celebration:

  1. Veggie Frittata with Herbs – Eggs, spinach, bell pepper, mushrooms, and fresh dill or chives. 
  2. Spring Green Salad with Citrus – Arugula, snap peas, avocado, radish, and a lemon vinaigrette.
  3. Yogurt Parfaits in Mason Jars – Layer Greek yogurt, fresh berries, and a sprinkle of granola or chopped walnuts.
  4. Smoked Salmon Cucumber Bites – Cucumber slices topped with smoked salmon, a dab of Greek yogurt or dairy-free spread, and fresh dill.
  5. Fruit Platter with Mint & Lime – Melon, berries, pineapple, fresh mint for brightness, and a squeeze of lime.
  6. Sparkling Citrus Water – Water with orange slices, lemon, and mint for a festive, non-alcoholic beverage.
  7. Mini Quinoa Bowls – Quinoa with roasted veggies and a drizzle of tahini-lemon dressing.

However you mark this weekend—through faith, family, food, or simply time in nature—may it be a gentle reminder that renewal is always possible. Whether you’re clearing out a closet or clearing your mind, taking a small step forward can be a powerful act of self-care. Here’s to brighter days, lighter loads, and fresh starts—one breath, one bite, and one moment at a time.

I wish you and your family a Happy and Blessed Easter or Passover. Oh, and careful not to over-indulge on chocolate bunnies.

Much love,
Health Coach Carol

“He died not for men, but for each man. If each man had been the only man made, He would have done no less.” – C. S. Lewis   

How to Stop “Night Worrying”

Ever find yourself lying in bed, staring at the ceiling while your mind races through tomorrow’s to-do list, replaying conversations, or wondering if you forgot to pay a bill? You’re not alone.

The result: Instead of enjoying a deep slumber, we start chewing on our anxieties—but without solving or effectively processing anything.

For many adults, getting quality sleep is more about quieting the mind than counting sheep.

One simple, effective tool? The bedtime brain dump. It’s not fancy, and it doesn’t require a special app. All you need is a pen, a few minutes, and the willingness to let your thoughts spill onto paper. Here’s an example of how it works—and why it can help you sleep more soundly tonight. 

Brain Dump – Just Before Bed

  • Respond to Jim’s email before lunch.
  • The boss wants to talk to me. Will I lose my job?
  • That new neighbor’s dog has a funny bark.
  • What was that quote I liked from the podcast this morning?
  • Should I switch to decaf after lunch?
  • I miss biking—should pull mine out this weekend.
  • I’m trying to cram too much into my days and need to cut back on something.
  • Buy dog food tomorrow and pick up a birthday card for Lisa.

Your brain was designed to think—but it doesn’t have to do it all night long. Even thoughts that seem silly or disconnected can weigh on the mind.  A quick brain dump before bed can be the release valve your mind needs to stop spinning and settle down.

Simple, right?

It can work really well, but the biggest challenge: Getting yourself to actually do it.

Call it a 14-day challenge that takes just five minutes a night. That tiny time investment could save you a whole lot of tossing and turning.

Of course, like anything, maybe it’ll work for you—and maybe it won’t. But there’s only one way to know for sure.

So, grab a notebook, keep it by your nightstand, and give yourself a place to unload your thoughts. (This is also handy if you wake up in the night and think of something you need to remember in the morning.) You might be surprised how much more restful sleep feels when your brain isn’t busy being your overnight assistant. 

Tip: Don’t overthink it. A brain dump isn’t about crafting beautiful sentences—it’s about clearing space. Spelling, grammar, and organization don’t matter here. Just write it out and let it go.

Shoot me an email if you’d like me to send you the Bedtime Brain Dump Worksheet.

**Sweet dreams start with a clear mind.**📝💤

Much love,
Health Coach Carol

“Let gratitude be the pillow upon which you kneel to say your nightly prayer.” –Maya Angelou

Four Cheers for Angelos and a Birthday Recipe to Reel You In

If you’ve been following my blog for several years, you may recall my weekly posts that were written comparing the size of my friend’s baby in utero to various fruits and vegetables. I listed the health benefits of the produce of the week along with interesting ways to prepare it.

 Produce baby, Angelos, recently celebrated his 4th birthday.

He’s quite the little character. His parents and I would love to have his energy! 

When I asked about his dietary preferences, I was told that he is not a big fan of meat (could be a texture thing) however he loves seafood. Some of his favorites include whitefish, Branzino (a type of whitefish), and shrimp.

One morning he requested shrimp for breakfast. I’m not sure if that happened. Toasted cheese sandwiches are another favorite—even for breakfast.

Angelos is still a huge fan of fruits, vegetables, AND birthday cake—in case you were wondering if he is at all a typical 4-year-old.

Reading Dr. Seuss books with dad are high on the list of favorite things to do. The other day they read ten of them in one sitting.

He is already up to some antics that are a bit disturbing to “Aunt” (Health Coach) Carol. When we arrived at his party, Angelos gave “Uncle” Mr. Non-Compliant a gigantic container of M&M’s.

Really?

Seems as though Mr. NC has a large following that loves to see him maintain his reputation.

That jar of M&M’s had better last him a very long time. I think I need to send him my recent blog on artificial food dyes —not that it would matter.

Happy 4th Birthday, Amazing Angelos!

For those of you who would like to try a whitefish recipe to celebrate little Angelos…

Simple Lemon and Herb Baked Whitefish  

Ingredients:

  • 4 whitefish fillets (such as cod, haddock, whitefish)
  • 2 tablespoons olive oil
  • 1 lemon, sliced thinly
  • 1 teaspoon dried oregano (or fresh herbs like dill or parsley)
  • Salt and pepper to taste 

Instructions:

  1. Preheat your oven to 400°F (200°C). Line a baking sheet or dish with parchment paper or lightly oil it.
  2. Pat the whitefish fillets dry with a paper towel, then place them on the baking sheet.
  3. Drizzle olive oil evenly over each fillet, then season lightly with salt, pepper, and dried oregano.
  4. Arrange lemon slices atop each fillet to infuse a fresh citrus flavor.
  5. Bake in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork. Be careful not to overcook.
  6. Serve warm with additional lemon wedges and a sprinkle of fresh herbs if desired.

Whitefish is high in protein and most varieties are rich in selenium, vitamin B12, phosphorus, magnesium, potassium. Choose wild-caught over farm-raised fish to maximize health benefits.

If Angelos is joining you for this fish dinner, he’ll eat at least 2 of the fillets, so plan accordingly.

Much love,
Health Coach Carol

“Birthdays were made for going wild over the people we think are amazing.” Richelle E. Goodrich